In the first post of this series Marc Lesser reminded us that “we do less by pausing in the midst of activities”. Developing a habit or practice of creating gaps is a key skill in helping us remain mindful during our workday, especially when we are very busy. Again, here are a few suggested practical ways we can do this. If you like you can try them. Developing little habits around things we do each day and practicing them when we are calm, means that they can prompt us to slow down on the days things get hectic:
- From time to time while sitting at your desk, take a quick break from your regular activity, and devote two minutes to being mindful of your body. During this time, just check in with your body, noticing, in particular, your shoulders, stomach, face, and hands. If you find tension in any of these places, see if you can relax.
- In a similar way, find as many ways you can to increase your awareness of your sense of touch and see if you can use it to anchor you in the present moment. Notice the warmth of a cup of coffee, notice your fingers touching the computer keyboard, when you wash your hands really feel the touch of the water, when you lift a glass feel the touch of the glass, feel the touch of what you eat and drink.
- Use everyday cues as mindfulness reminders to come back for a moment to the breath. For example, if your job involves answering the phone, let it ring for two or three seconds and use the call to remind you to become aware of your breath. Thich Nhat Hahn has written about this practice: Every time you hear the telephone ringing, stay exactly where you are. You breathe in and breathe out and enjoy your breathing. Listen, listen-this wonderful sound brings you back to your true home. Then when you hear the second ring you go to the telephone with dignity. You know that you can afford to do that, because if the other person has something really important to tell you, she will not hang up before the third ring. That is what we call telephone meditation. We use the sound as the bell of mindfulness.
- Take breaks and try to get away from the desk, even for a short period. If you take a tea or coffee break, instead of it being just part of your morning routine which passes automatically, use it to reconnect with your sensations and your awareness of just this moment. Pay attention to the aroma of the coffee or tea, notice the first taste, how you hold the cup, the warmth in your hands and your mouth. Use the break to relax and allow the mind to settle, even briefly.
- If your job involves using a photocopier or elevator, or going to meeting or interview rooms, use each of these movements to practice awareness. For example, walk slightly slower than normal to the photocopier, becoming aware of your movement, somewhat as we do in walking meditation. Using the elevator, resist the impulse to push the button twice to make it arrive faster and become aware of the experience of waiting. Do you notice you are rushing? What does that feel like? Allow yourself to go at the speed of the elevator rather than wishing to would go faster.